Calm Your Mind With Mindful Breathing

Did you know that one of the simplest ways to calm your mind is something that you’re already doing every second of the day? That’s right—it’s all about your breath! When you feel intense emotions, your may instinctively try to slow down your breath. Being mindful of your breathing is as easy as that! Mindful breathing is a powerful yet underutilized tool that can help you calm intense emotions and bring awareness to your present moment.

Mindful breathing is a key skill found in mindfulness, a core module of Dialectical Behavior Therapy (DBT). Practicing mindful breathing sends the message to your brain to calm down and relax. In response, your brain transfers message to your body, which impacts your entire physiology. By mindfully breathing, you can create a relaxing effect on your mind and body.

Consider these three types of mindful breathing techniques to promote a calmer mood:

1. Belly breathing:
   It’s common to fall into the habit of shallow breathing only within your chest. Instead, try belly breathing, which is also known as diaphragmatic breathing. Start by finding a comfortable place to sit down or lie down. Be sure to sit comfortably in a relaxed position. Place one hand on your upper chest and your other hand below your ribcage. Breathe in through your nose; notice your stomach rise as you inhale. The hand on your chest should remain relatively still, as you’re allowing the air to enter your diaphragm as opposed to your chest. Breathe out through your mouth slowly and feel your hand on your stomach fall inward. Repeat this process 3-4 times. 
   

2. 4-8 Breathing:
   This breathing practice is a simple way to calm your mind, reduce stress, and help alleviate intense emotions. Begin by closing your eyes and placing your feet flat on the floor. Then, inhale for four counts and exhale for eight counts. By exhaling longer than you’re inhaling, you’re activating your parasympathetic nervous system, which encourages your body to relax and calm down. Repeat this process 5-6 times.
   

3. Square Breathing:
   Visualization while breathing can add an extra boost of calm to your breathing practice. Utilizing your senses, like vision, can make it easier to unwind. Square breathing is a perfect example of just that—a practice that integrates visualization. While sitting in a comfortable position, inhale for four seconds; as you inhale, draw the first edge of a square in front of you. Hold your breath for four seconds while drawing the second edge of your square. Exhale for four seconds while drawing the third edge of your square. Finally, rest for four seconds while completing the square in your mind. Repeat this process 3-4 times.

Mindful breathing techniques are easily accessible, in-the-moment skills that can be practiced anywhere. By incorporating mindful breathing into your routine, you’ll be able to feel increasingly relaxed and at ease throughout your day.